A.
One set of:
Power Snatch (no foot movement) x 6 reps @ 45-50%
Muscle-Up x 1 rep
Followed by…
One set of:
Power Snatch x 4 reps @ 60%
Muscle-Up x 2 reps
Followed by…
One set of:
Squat Snatch x 2 reps @ 75-80%
Muscle-Up x 3 reps
B.
Every 5 minutes, for 20 minutes (4 sets) for times:
6 Ring Muscle-Ups
5 Power Snatches @ 60% of 1-RM Snatch
4 Ring Muscle-Ups
3 Squat Snatches @ 80% of 1-RM Snatch
Use two barbells if possible.
C.
Three sets of:
Reverse Hyper x 20 reps @ 50% of 1-RM Deadlift
Rest as needed
Barbell Front-Rack Bulgarian Split Squats x 8 reps each leg @2111
Rest as needed
*If you don’t have access to a reverse hyper please perform, safety bar or barbell good mornings or band pull-throughs.
D.
Two sets of:
Banded Hamstring Curls x 40 reps
rest 30 seconds
E.
Five sets for quality:
30 seconds GHD Kayaking
15 seconds rest
30 seconds Banded Plank Hold
Rest 30 seconds
A. 95 115 145
B. With 115 and 145:
3:45 3:41 3:42 3:41 4:53 (missed a snatch)
C. Done with 115 and good mornings instead of hypers
A. Done
B. 2:00/1:54/1:56/1:58 (used one bar with a plate change, 135/180) Rx
C. D. E. Done
A. Done
B. Scale to 5/3 RMU, barbell at 115/155#
2:25/2:30/4:02/4:04
Started to fail the snatches on round 3 and 4. Missed 2-3 reps in each round
C D E. Done
A: done
B: scaled C2B, 90, ring PU, 120. 2:45, 3:00, 3:15, 2:30 (ish)
C: glute raise & 35 lbs on Bulgarian sq
D: done
E: done
Well. This week is going swimmingly. Ended up with my stomach sick yesterday so I slept. I have meds for my ulcer issue again tho Should be good now! ?
I made up yesterday-
A) done 95
B) up to 110 (added 2.5s today ?)
C) 190 back squat 125 lunge
D) 18:04 Rx power cleans UB
Thanks Tino! Hope your day was awesome!
Shoot! look after yourself and take it easy until your body recovers. Don’t prolong the issue by hammering your CNS!!
Yeah- a nice balance helps it. I’ll train but not push it. Thanks Tino!
A. Power snatch + Rmu’s done warmed upto 125 power and 160 squat.
B. 3 rds of 6 Rmu’s / 5 pwr snatch 115 / 4 Rmu’s / 3 sqt snatch 145 2:57/3:24/3:28
1 rd of 3 ring mu’s /5/4 bar mu’s /3 sqt snatch at 3:28 my false grip was getting hot an starting to blister saved my hands and only did 3 at the beginning and did bar for the last 4.
C. No reverse hyper did good mornings and step-ups legs are a bit sore from all the squatting.
D. Done
Saved the hands!
?
A. Done
B. 140 P. Snatch / 190 S. Snatch
2:21 / 2:27 / 2:35 / 2:44
C, D, E : Done
Solid days work Ismael!
A. 80/115/135lbs. I took my time and I felt more comfortable under the bar as this built up.
B. 115/145 lbs on bar. Second and fourth set I used 2x62lb/2x70lb KBs.
2:12 / 2:30 / 2:25 / 2:30.
C. Complete
D. Complete
E. Complete
Great to see you taking the time to dial in that technique!
A. 35/45/55# with 1/2/3 devil press instead of muscle up
B. 2:20/2:25/2:27/2:28 @45/55# for the snatch and devil press instead of muscle ups again
C. Done with good mornings and split squats @55#
E. Did some other core work
??
A. 105/135/175
B. Class WOD today: 10 min AMRAP 15 cal row/15 WB 30# ball obviously. 6+4
C. Done. Barbell GM and 75# split squats.
D. Done.
E. Done. Sub hollow hold for GHD kayaking.
Enjoy some good rest tomorrow!
A: 95, 115, 150 for the snatches. No rings and home so did strict pull ups but doubled the amount
B: 3:23, 3:25, 3:11, 3:04. Snatches at 115 & 150. I only have one bar so had to change weights. Did the same strict pull ups with doubling the amount
C: Banded pull throughs/ Double DB Bulgarian split squats
D: ✔️
E:✔️
Great to see you making it work at home!
A. Done
B. Done with 50Kg and 70Kg
2:01/2:13/2:21/2:20
C. Done with BB GM
D. Done
E. Done
Feeling like yourself again?
Not 100% but a little better; I’ll get there. Stayed a bit lighter today, snatches felt heavy.
Hope you get back to 100% soon!
Working at it. Been going to the chiropractor more frequently as well as working on some nagging aches and pains. A lot of it is definitely age and my reluctance to grow old. I’m fighting Father Time hard. It’s difficult mentally to know that I’m getting older and there are some things I don’t do as well as I used to do. That said, I’m so much better than I was back in 2008 when I started CrossFit and functional fitness. I think back to some of the maximal lifts then and they are nothing now. My flexibility and mobility… Read more »
Just need to get your head around the competitive aspect and having training compliment your life. Lots going on!
A) Done, 50, 60 and 70 kg B) 2:29, 2:27, 2:26 and 2:28. 50 and 70 kg. Things are really improving, but I am not pushing myself completly, which annoyes a bit. I am afraid of going too far. Is it okay to hit the Wall and Fall through? Today I missed one rep on the 6 rep Scheme of the Muscle Ups. That costed me 10 seconds. I made this up by less rest from the 5 power snatches and less rest between the 4 Muscle ups. My point is, I should have done this in the other three… Read more »
Training is the place where you experiment, push that redline, try things that you wouldn’t normally and trust your fitness so that you can apply that learning to competition and future workouts! ??
Did a 30’ interval running today, as a workout
10 rounds
Min 1: 5:00 pace
Min 2: 4:30 pace
Min 3: 4:00 pace
Haven’t done any running since months, so definitely going to feel it tomorrow
B) E4’ for 16’
6 bar mu
15 ghd sit ups
4 bar mu
10 ghd sit ups
C) done
D) done
E) hopefully tomorrow together with some easy cardio workout
Time to get out on the road 1-2 times per week (weather permitting ? ? ❄️)
I got a cool new running shoe and a smart watch, so the motivation is there now ?
A and B) No intensity still so did..
Five rounds at 75% effort:
20 cal assault bike
10 strict ring dips
C) Done at 115 for both
D) Done
E) Done
Tired from the maxing out?? Hope you get some good rest and recovery today and tomorrow!
Nooo, I saw my doctor about my exertion headaches this week and until I have some tests done he does not want me going any harder than 70-75%. So I am doing the lifting and then steady state cardio until I get it all figured out. Shouldn’t take too long.
A. Did some QL/psoas strengthening
B.
AMRAP 20
20 Cal Assault Bike
15 GHDSU
100 Foot Heavy Sled Push (425# on sled)
6 rounds + 20 cals
C. 3 Sets
50 Seats hamstring curls
25 Banded pull throughs
D. 3 sets
30s banded plank
30s Copenhagen planks
Feeling better??
Still got something going on with my back but this was good today
A done 40kg 48kg 64kg
B Done Power Snatch 48kg Squat Snatch 64kg
02’22” 02’32” 02’21” 02’52”
C Done
D Done
E Done
Good work, enjoy some rest tomorrow.
thanks hunter!!!
A. Done
B. E5M, 20M for times:
2 Ring Muscle-Ups (singles)
5 Power Snatches @ 60%, 25 kg
2 Ring Muscle-Ups
3 Squat Snatches @ 80%, 35 kg
2:53/ 2:58/ 2:58/ 2:53
C.Three sets of:
Band pull-throughs x 20 reps
BB FR BSS x 8 reps each leg @2111 (25 kg)
D.Two sets of:
Banded Hamstring Curls x 40 reps
E. Five sets for quality:
30 seconds GHD Kayaking
30 seconds Banded Plank Hold
?
A. Complete (strict pull-up x 2)
B. 12 strict pu, 5 snatch @150, 8 strict pu, 3 snatch @185
2:25, 2:29, 2:18, 2:30
C. Complete
D. Complete
E. Complete
✅ ??
A.
50kg/1MU
60kg/2MU
75kg/3MU
B. PS:60kg / SS:75kg
Time: 3:00/ 3:20/ 3:20/ 3:30
C.D. E. Done
Looks like a solid days work! ??
At the beginning of the day I was tired but at the end, the training was better than I thought.